05.24.2013 [friday]

Explosive: Box Jumps 10:00 to find a 1RM max height Clean & Jerk, and Snatch: From the floor: Snatch 6×2 OTM @ 60% *(Power Snatch+OHS or Power Snatch+Snatch balance) Clean & Jerk 6×2 OTM @ 60% *(Power Clean+Hang Clean (full squat)+Jerk WOD: “One-legged Bear Complex”: 5 RFT: completing the complex 7 times=1 round you may […]

05.10.2013 [friday]

Explosive: Lateral Bounds 6×4 Clean & Jerk, and Snatch: From above the knee: Snatch 8×1 OTM @ 80% C&J 8×1 OTM @ 80% Unilateral Lower Body: Barbell reverse lunge 2×10 5/side alternating Midline & Monostructual: 4 Rounds: 5 Deadlift @ 75% 10 Weighted Abmat Sit ups 150m Row